Training Log Archive: MagicIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
7 AM
Bike - Road 32:07 [2] 13.11 km (2:27 / km) +38m 2:25 / km
IW. Today was cold. Very cold but also very dry. Today I saw 3 ducks. They are the first ducks I have seen on the cycle. Where were they yesterday?
6 PM
Bike - Road 32:23 [2] 12.72 km (2:33 / km) +54m 2:30 / km
weight:67.3kg
HFW. Irritating headwind made for frustrating slow progress, but it was a lovely evening otherwise.
Today I got an email from BOF informing me that my JK ranking points are my 19th and 20th best scores in the past year. I can't believe that I have done many more than 20 ranking races, so surprisingly that these poor scores are in races that I have run well in... Or maybe the ranking list is so ineffective it's useless...
Today I got an email from BOF informing me that my JK ranking points are my 19th and 20th best scores in the past year. I can't believe that I have done many more than 20 ranking races, so surprisingly that these poor scores are in races that I have run well in... Or maybe the ranking list is so ineffective it's useless...
Wednesday Mar 30, 2016 #
7 AM
Bike - Road 32:27 [2] 13.1 km (2:29 / km) +37m 2:27 / km
IW. A grand morning for ducks, ones that like the cold at least. Heavy cold rain, not so nice for humans.
8 PM
Bike - Road 31:22 [3] 12.93 km (2:26 / km) +57m 2:22 / km
HFW. Lovely evening, just a shame it was dark by the time I got out. Scary in Haley Park with the amount of bats swooping about - kept my head as low as I could.
Tuesday Mar 29, 2016 #
7 AM
Bike - Road 32:27 [2] 12.94 km (2:30 / km) +39m 2:28 / km
IW. Had the computer with me again so bag was heavy, though spent most of the time hoping it would stay dry in the rain and hail rather than worrying about its weight.
6 PM
Bike - Road 34:52 [2] 12.71 km (2:45 / km) +56m 2:41 / km
HFW. Saw a roadie wipe out on a chicane past a barrier, think he took it too quickly and caught the front wheel on the kerb. He made a good noise going down. Turned around but another guy was already there. Just his pride damaged I think. Some nasty hail later up the road.
Monday Mar 28, 2016 #
11 AM
Run - Trail warm up/down 13:00 1.96 km (6:38 / km) +29m 6:10 / km
shoes: VJ Falcons 14
Easy warm up, right calf very tight.
Run - Orienteering race 33:19 [5] 6.09 km (5:29 / km) +169m 4:48 / km
shoes: VJ Falcons 14
JK Relay 120+, 3rd leg with Forestgrump and JonX.
Great runs from the first two meant that all I had to do was go out run around. Tried as hard as I could but the area was too fast for my legs and not very challenging. Did enjoy it but would love to do a relay where the emphasis was on navigation rather than thinking that simple navigation makes for more exciting races (does no one remember the women's relay at WOC in France?).
Only really lost time on one control when an un-mapped bike path pulled me offline (15 seconds) - didn't realise the circles were jumps - maybe I should have read the info... Great day for FVO with wins in both the Open relays and both the 120+ and a bonus 3rd in the M120+ plus as well.
Great runs from the first two meant that all I had to do was go out run around. Tried as hard as I could but the area was too fast for my legs and not very challenging. Did enjoy it but would love to do a relay where the emphasis was on navigation rather than thinking that simple navigation makes for more exciting races (does no one remember the women's relay at WOC in France?).
Only really lost time on one control when an un-mapped bike path pulled me offline (15 seconds) - didn't realise the circles were jumps - maybe I should have read the info... Great day for FVO with wins in both the Open relays and both the 120+ and a bonus 3rd in the M120+ plus as well.
12 PM
Run - Trail warm up/down 12:33 [1] 1.67 km (7:30 / km) +36m 6:46 / km
shoes: VJ Falcons 14
Warm down with a very happy JonX.
Sunday Mar 27, 2016 #
10 AM
Run - Trail warm up/down 16:07 1.91 km (8:26 / km) +105m 6:37 / km
ahr:152 max:177 shoes: VJ Falcons 14
Good warm up but no warm down - got back just as the first major hail shower hit so opted for the tent rather than a jog.
11 AM
Run - Orienteering warm up/down 1:12:36 13.31 km (5:27 / km) +413m 4:43 / km
ahr:160 max:174 shoes: VJ Falcons 14
JK Day 2, Kilnsey, M40L, 12.2km, 455m.
This was really not my type of area, was expecting to be chewed up and spat out by the runners today. However it was quite a bit more hilly than I was expecting so a bit of strength was necessary. It was unfortunately missing bog and tussocks and there weren't enough stones in the stony areas to slow you down at all.
Reasonably happy with the run, three 10-15 second mistakes (in a row I think) and quite a few times arriving on top of a crag at which the control was hidden right under, meaning a wee detour to get to it. Again, didn't Pleased enough with this and to have extended my lead as I wasn't expecting to be able to do that. Maybe back to Elite next year then?
http://siresults.co.uk/2016/JK/overall/m40l_class....
This was really not my type of area, was expecting to be chewed up and spat out by the runners today. However it was quite a bit more hilly than I was expecting so a bit of strength was necessary. It was unfortunately missing bog and tussocks and there weren't enough stones in the stony areas to slow you down at all.
Reasonably happy with the run, three 10-15 second mistakes (in a row I think) and quite a few times arriving on top of a crag at which the control was hidden right under, meaning a wee detour to get to it. Again, didn't Pleased enough with this and to have extended my lead as I wasn't expecting to be able to do that. Maybe back to Elite next year then?
http://siresults.co.uk/2016/JK/overall/m40l_class....
Saturday Mar 26, 2016 #
12 PM
Run - Trail warm up/down 14:40 [3] 1.77 km (8:16 / km) +15m 7:56 / km
shoes: VJ Falcons 14
1 PM
Run - Orienteering race 1:01:38 [5] 8.81 km (7:00 / km) +344m 5:51 / km
shoes: VJ Falcons 14
JK Day 1, Waas Forest, M40L, 8.2km
First time that I have properly raced a class that is not elite since I was a junior! Entered M40 as I was expecting today to be an area that I liked and I wanted more than just a middle length course (plus wasn't so keen on 20km of wall crossings tomorrow). Good choice, really enjoyed the forest but actually found it much more runnable than I was expecting. Plenty of climb though.
Took a while to adjust to the 1:15 map and the size of the symbols but once I had that sorted I was moving okay. Never felt racy but that was probably due to the terrain. Lost 45 seconds each on #6 and #18 (due to unclear rhododendron mapping) and over a minute at #8 (me being stupid) but was otherwise happy (fastest split on 22 of 29 legs). Reasonably happy with that. Now to see if I can hold on when the runners get there chance tomorrow.
First time that I have properly raced a class that is not elite since I was a junior! Entered M40 as I was expecting today to be an area that I liked and I wanted more than just a middle length course (plus wasn't so keen on 20km of wall crossings tomorrow). Good choice, really enjoyed the forest but actually found it much more runnable than I was expecting. Plenty of climb though.
Took a while to adjust to the 1:15 map and the size of the symbols but once I had that sorted I was moving okay. Never felt racy but that was probably due to the terrain. Lost 45 seconds each on #6 and #18 (due to unclear rhododendron mapping) and over a minute at #8 (me being stupid) but was otherwise happy (fastest split on 22 of 29 legs). Reasonably happy with that. Now to see if I can hold on when the runners get there chance tomorrow.
2 PM
Run - Trail warm up/down 15:14 [1] 1.92 km (7:57 / km) +81m 6:34 / km
shoes: VJ Falcons 14
Up the hill to download with GG and Kris and then a trot along the forest road with Roger.
Friday Mar 25, 2016 #
Event: JK 2016
Note
(rest day)
Watching the Sprint in Leeds Uni, looked a lot of fun but not upset to be missing it. Forgot to bring any non-dobbs to run in so wasn't an option even had I wanted to.
Thursday Mar 24, 2016 #
Note
(rest day)
Long day in work followed by a really long drive up to Leeds (2 hours to do 5 miles on the M5).
Wednesday Mar 23, 2016 #
7 AM
Bike - Road 34:13 [2] 13.25 km (2:35 / km) +41m 2:33 / km
IW. That computer bag really is heavy and uncomfortable.
8 PM
Bike - Road 32:05 [3] 12.85 km (2:30 / km) +56m 2:27 / km
HFW. Late but a lovely evening and so much nicer with my normal bag. Spinning along nicely with no hurry on me.
Tuesday Mar 22, 2016 #
7 AM
Bike - Road 28:57 [3] 13.07 km (2:13 / km) +38m 2:11 / km
IW. Lovely morning again and feeling good. Perfect timing through the lights resulting in the quickest morning ride in many a month. Feeling good.
5 PM
Bike - Road 27:36 12.89 km (2:09 / km) +48m 2:06 / km
weight:67.2kg
HFW. Wanted to go sub 30 again as it's been ages since I've had a day having done that. Got a sweet run through the lights and then pushed on from there, not so lucky with dog walkers. Had a heavy ill-fitting bag (work computer) so surprised to be as quick as I was. Think that's a PB for the ride home and the first time I have done two sub 29's. Score.
Monday Mar 21, 2016 #
7 AM
Bike - Road 30:53 [3] 13.09 km (2:22 / km) +39m 2:20 / km
IW. Had it not been for the frost it would have been easy to think it was summer. Stunning morning.
5 PM
Bike - Road 30:56 [3] 12.83 km (2:25 / km) +56m 2:22 / km
weight:67.2kg
HFW. Not quite as nice as this morning but decent nonetheless and the wind wasn't too bad either. Grand.
Sunday Mar 20, 2016 #
Note
(rest day)
Pretty busy all day and shame not to get a run in as it turned out well nice. Still, an easy week will be nice.
Saturday Mar 19, 2016 #
Event: NGOC League 2
11 AM
Run - Orienteering 37:57 6.04 km (6:17 / km) +161m 5:32 / km
ahr:145 max:171 shoes: Jalas 2012
Llangatwg training, Corridor, 5.9km.
Tricky to adjust to this terrain, but I always find that, but good once in the flow and running straight. Training put on by BOK for their juniors and a few other invitees. Good session and a nice dry day, only slightly spoiled by a very cold north-easterly.
Tricky to adjust to this terrain, but I always find that, but good once in the flow and running straight. Training put on by BOK for their juniors and a few other invitees. Good session and a nice dry day, only slightly spoiled by a very cold north-easterly.
12 PM
Run - Orienteering 27:00 4.07 km (6:38 / km) +98m 5:55 / km
ahr:137 max:157 shoes: Jalas 2012
Llangatwg training, Windows, 3.8km.
Very tricky course with lots of bit blacked out areas and very little to relocate on. Slightly off on the shorter legs but better on the longer ones, until the end when I convinced myself that the hill that the compass was directing me to was too far away. Couldn't find the wee crag once I did make it there either.
Very tricky course with lots of bit blacked out areas and very little to relocate on. Slightly off on the shorter legs but better on the longer ones, until the end when I convinced myself that the hill that the compass was directing me to was too far away. Couldn't find the wee crag once I did make it there either.
1 PM
Run - Orienteering 36:33 5.76 km (6:21 / km) +134m 5:41 / km
ahr:142 max:160 shoes: Jalas 2012
Llangatwg training, Attack points, 5.5km.
Much easier with the full map. Only once issue when I went off line to check out a cave and then lost focus a bit.
Much easier with the full map. Only once issue when I went off line to check out a cave and then lost focus a bit.
2 PM
Run - Orienteering 10:31 1.68 km (6:16 / km) +41m 5:35 / km
ahr:140 max:154 shoes: Jalas 2012
Llangatwg training, Control Pick, 1.6km.
After lunch, needed to get out as was getting pretty cold. Legs starting to feel tired. Nav good, especially as this was mostly pits in vague areas.
After lunch, needed to get out as was getting pretty cold. Legs starting to feel tired. Nav good, especially as this was mostly pits in vague areas.
Run - Orienteering 12:05 2.06 km (5:52 / km) +30m 5:29 / km
ahr:152 max:161 weight:65.5kg shoes: Jalas 2012
Llangatwg training, Short compass, 2.1km.
Not problems, but struggling with the running. At least was warm enough again.
Note: Weighed myself when I got home, was a bit dehydrated but not madly so and had had lunch, so surprised to see my first 65kg reading in over 20 years.
Not problems, but struggling with the running. At least was warm enough again.
Note: Weighed myself when I got home, was a bit dehydrated but not madly so and had had lunch, so surprised to see my first 65kg reading in over 20 years.
Friday Mar 18, 2016 #
8 PM
Bike - Road 33:30 [2] 12.94 km (2:35 / km) +67m 2:31 / km
HFW. Head wind alright but very light. With the bag again so pretty slow. Had wanted to get out for an early run but started work at 7 so that wasn't going to happen.
Thursday Mar 17, 2016 #
7 AM
Bike - Road 35:45 [1] 13.09 km (2:44 / km) +41m 2:41 / km
IW. Head wind. Heavy bag as away with work for the night. Hoped to get a late run in but finished late and then went straight to diner.
Wednesday Mar 16, 2016 #
Event: Street Event 6
7 AM
Bike - Road 33:08 [1] 13.12 km (2:31 / km) +40m 2:29 / km
IW. Head wind. Maybe I should loo for a job in Ponty?
6 PM
Bike - Road 34:02 12.86 km (2:39 / km) +54m 2:36 / km
ahr:112 max:154
HFW. Head wind. Too late to maybe the Street O.
Tuesday Mar 15, 2016 #
7 AM
Bike - Road 33:14 [2] 13.1 km (2:32 / km) +39m 2:30 / km
IW. Head wind. Scared the life out of a lady yesterday evening when I knocked on her window to let her know that her tyre was half flat. Got a mixture of a yell and a scream!
5 PM
Bike - Road 32:24 [2] 12.68 km (2:33 / km) +46m 2:31 / km
HFW. Head wind. So nice all this dry weather.
6 PM
Run - Trail 1:34:32 14.72 km (6:25 / km) +439m 5:35 / km
ahr:130 max:174 shoes: La Sportiva Crosslite (4)
Last MDC run from HQ for the winter season I think. Quite a big crowd but most decided to go steady, leaving just half a dozen of us to explore in an unsteady manner, resulting in very little stationary time. Actually a nice steady run and a beautiful evening to be out. Shoes just about dead. Good feed after and a really excellent cake/tart/tort from Clare.
Monday Mar 14, 2016 #
7 AM
Bike - Road 34:15 [2] 12.91 km (2:39 / km) +39m 2:37 / km
IW. Sunny but with a surprisingly cold and strong southerly headwind. Saw three pairs of Magpies - must be getting some joy in my life then.
6 PM
Bike - Road 37:38 [2] 14.47 km (2:36 / km) +60m 2:33 / km
HFW via P2C. Nice to be in the dark, especially as it was a lovely dry and clear evening. P2C was not the joy. Maybe I'll get a message or something?
Sunday Mar 13, 2016 #
Event: CompassSport Cup Heat
11 AM
Run - Trail 2:12:22 24.39 km (5:26 / km) +511m 4:55 / km
ahr:134 max:165 shoes: La Sportiva Crosslite (5)
An explore around the FoD while the others were out orienteering - I wasn't allowed to run as it was Compasssport Cup and I didn't want to pay £9 for a Light Green (well done to FVO for winning in Scotland today). Will have to wait until the next race to visit the new bit of map.
Beautiful day, mild and sunny and it was lovely to be out, the hills may have been nicer but the woods were nice for a change. Tried to find as many soft paths as possible but still had plenty of time on forest roads. The last hour was much harder work than it should have been considering how slow I was running.
Beautiful day, mild and sunny and it was lovely to be out, the hills may have been nicer but the woods were nice for a change. Tried to find as many soft paths as possible but still had plenty of time on forest roads. The last hour was much harder work than it should have been considering how slow I was running.
C • EOD 2
Saturday Mar 12, 2016 #
12 PM
Bike - Mountain 3:15:38 52.63 km (3:43 / km) +952m 3:25 / km
ahr:127 max:159
On the mountain bike with Mark P out to Llanwonno. Never been that way or done a decent mtb ride from home, so seemed like a good idea. For the most part it was, had trouble keeping up with Mark and there were a lot of roads but it was a good explore all the same. One technical downhill and another down a stream, but the rest was all easy riding. Much enjoyed.
Friday Mar 11, 2016 #
7 AM
Bike - Road 30:48 [2] 13.07 km (2:21 / km) +39m 2:19 / km
IW. Waved my arm at a knob in a car who passed far to close to me, passed him later in traffic and glared only for him to give me the finger. Certainly living up to the title of a knob.
5 PM
Bike - Road 30:52 [3] 12.84 km (2:24 / km) +47m 2:22 / km
HFW. Lovely evening, tired a bit harder but the body didn't really respond.
Thursday Mar 10, 2016 #
7 AM
Bike - Road 32:31 [2] 13.06 km (2:29 / km) +40m 2:27 / km
IW. Glorious morning and the sun well up by the time I had to get moving. Bit of a frost about alright but no ice.
5 PM
Bike - Road 31:51 [2] 12.76 km (2:30 / km) +65m 2:26 / km
HFW. Headwind again but not so fierce this evening. Came within a few centimeters of being wiped out by a kid who randomly decided to cycle across a pedestrian crossing.
Wednesday Mar 9, 2016 #
7 AM
Bike - Road 30:39 [2] 13.09 km (2:20 / km) +37m 2:18 / km
IW. Expecting a deluge but it seemed to have rained itself out over night. Not complaining there.
5 PM
Bike - Road 34:12 [2] 12.81 km (2:40 / km) +64m 2:36 / km
HFW. Mad windy and a head wind all the way. Standing on the pedals just to keep moving for large bits. Sometimes I miss gears.
Tuesday Mar 8, 2016 #
7 AM
Bike - Road 34:14 [2] 12.99 km (2:38 / km) +40m 2:36 / km
IW. Drizzle and cold. It's good to be back at work... Breakfast wouldn't settle. Maybe I need to eat less.
5 PM
Bike - Road 32:09 [2] 12.39 km (2:36 / km) +46m 2:33 / km
HFW. Nice enough evening but no energy to get moving. Great to be able to get home in the light.
6 PM
Run - Trail 1:23:51 15.11 km (5:33 / km) +371m 4:57 / km
shoes: La Sportiva Crosslite (5)
MDC run from GD44's in Whitchurch out to Caerphilly Mountain. Body just not with it, guess the Spaiinsh training camp followed by the trekking was pretty hard on it. Very happy to chug along mid group. Nice evening and a good feed after, thanks Gary (and Dawn).
Monday Mar 7, 2016 #
Note
(rest day)
Long day travelling home, easy to get as far as Gatwick but slow and delayed trains back from there. Not looking forward to going back to work. At all. A truly great and enjoyable trip. Now to start some exercise again.
Sunday Mar 6, 2016 #
Note
(rest day)
Very nice and relaxed morning wandering around the souks with elargey as robrunner departed early. Legs not as sore as yesterday. Bit chilly out.
Saturday Mar 5, 2016 #
Note
(rest day)
Long day spent exploring Marrakesh with robrunner and elargey. Great place for urban/Sprint O (managed to get completely lost at one stage), so such a great place to take kids on holiday (unless you want to lose them). Saw a few buildings, ruins and a very nice garden. Quads are surprisingly sore.
Friday Mar 4, 2016 #
9 AM
Walk 4:06:25 [1] 9.22 km (26:44 / km) +878m 18:06 / km
As our original route was altered we found ourselves back in Imlil, the plan was to walk over a lower pass (2500m) and go into the next valley to see a waterfall. However once we got to the pass the guide was keen to go to the nearest summit instead, and seeing the condition of the path ahead (lots of snow) we were all talked into a change of route easy enough.
Although only a wee outlying hill of about 2700m it had great views of teh neighbouring valleys and back towards Toubkal. A lovely trip alonf teh summit ridge, playing in the snow and climbing over rocks was followed by tea provided by a shepherd (arranged en-route by mobile phone!).
Nasty steep descent back to the village where we got couscous in a local house finished the trek off nicely. very tired legs considering it was all at walking pace. A beautiful place to spend some time trekking and made all the better by the glorious sunshine and covering of snow higher up. Quality.
Although only a wee outlying hill of about 2700m it had great views of teh neighbouring valleys and back towards Toubkal. A lovely trip alonf teh summit ridge, playing in the snow and climbing over rocks was followed by tea provided by a shepherd (arranged en-route by mobile phone!).
Nasty steep descent back to the village where we got couscous in a local house finished the trek off nicely. very tired legs considering it was all at walking pace. A beautiful place to spend some time trekking and made all the better by the glorious sunshine and covering of snow higher up. Quality.
Thursday Mar 3, 2016 #
6 AM
Walk 3:15:01 [1] 6.8 km (28:42 / km) +986m 16:38 / km
Toubkal trek day 2 (part 1), Toubkal summit. Early start to get make the most of the day and get the best of the weather. Moving well enough to pass most of the other groups who started before us (and to have out guide struggling to keep up). Actually it was elargey pushing the pace with robrunner and I doing our best to keep up. Climb was steady but never all that steep and there was one one transverse near the start where the extra grip of the crampons was really needed.
Stunning on top, clear blue skies and massive views across the Atlas mountains and towards the Sahara. Definitely a moment to remember. Spent quite a bit of the time on the summit enjoying the sunshine and the views with only a few other people around. Very special and great to be able to share it was such nice and fun travel companions.
Walk back down to the refuge was quite easy, the snow covering the infamous scree that defines the route in the summer. Did give my ankle a wrench at one stage when running down a steep slope (crampons not nice for this) but robrunner was the only one to draw blood and he slid down an icy slope after getting a crampon stuck. Think he'll be grand. No such problems for elargey who was still impressively strong.
Stunning on top, clear blue skies and massive views across the Atlas mountains and towards the Sahara. Definitely a moment to remember. Spent quite a bit of the time on the summit enjoying the sunshine and the views with only a few other people around. Very special and great to be able to share it was such nice and fun travel companions.
Walk back down to the refuge was quite easy, the snow covering the infamous scree that defines the route in the summer. Did give my ankle a wrench at one stage when running down a steep slope (crampons not nice for this) but robrunner was the only one to draw blood and he slid down an icy slope after getting a crampon stuck. Think he'll be grand. No such problems for elargey who was still impressively strong.
1 PM
Walk 2:56:22 [1] 11.27 km (15:39 / km) +62m 15:14 / km
Toubkal trek day 2 (part 2), Toubkal refuge to Imlil. Having had our original planned route changed due to a snow covered pass we headed back down the valley to Imlil. Walking down hill was much easier with the altitude not having an effect. First third through the snow was nice, the middle third was a mixture of snow and rocky bits, which really broke the rhythm, but back to mule trails at the end made easy walking. Well tired after being on the feet all day by the end though.
Wednesday Mar 2, 2016 #
9 AM
Walk 4:02:05 [1] 11.18 km (21:39 / km) +1454m 13:07 / km
Toubal trek day 1, Imlil to Toubkal refuge. Trek up the valley to the refuge at the base of the Toubkal climb. Started in imlil at 1800m and slowly climbed to the refuge at 3207m. Easy start along vehicle trakcs, then onto donkey trails until we hit the snow at about 2400m (tea stop here). Glorious day in the mountains and was hot in a t-shirt. Stopped for lunch at about 2800m by which time we had our crampons on. Not really needed at the snow as so soft in the sun but good for security and practice. Hostel was surprisingly big and set in a beautiful location. well fed and even managed a cold shower. Enjoyable day.
Tuesday Mar 1, 2016 #
5 PM
Run - Terrain 50:51 7.03 km (7:14 / km) +310m 5:56 / km
shoes: La Sportiva Crosslite (5)
Cracking evening run from Imlil with elargey and robrunner. Stunning place, about 2000m, clear air, steep mountains and snow covered peaks. One of those places that you are just so happy that you are able to just head out for a run. This type of thing makes life happy.